How to Manage Stress While Chronically Ill
Hello Lovely Readers!
Whether its caused by getting stuck in traffic on your first day at a new job. Being broken up with over the phone. Your phone dying right before you need to make a phone call. Stress is an inevitable part of life, something that never fully be done away with.
But for those living with autoimmune conditions, its effects can be particularly profound. Especially with the extra stress of continuous doctor appointments, medical gaslighting, and flare ups.
There is an intricate relationship between stress and autoimmune diseases and it's necessary to explore practical ways to manage stress for better overall health. This is important because persistent stress can cause severe damage to your body.
Autoimmune diseases already cause inflammation, so any extra inflammation caused by stress can exacerbate your symptoms.
A common definition of "stress" is any experience that causes tension, whether physical, psychological, or emotional, especially if it sets off the "fight or flight" response. This makes the adrenal gland release adrenaline, leading to rapid pulse and breathing, and increased blood pressure.
If you’re in a dangerous situation or environment this is a very good thing. But the nagging, constant, never-ending drip of stress caused by toxic work environments and medical gaslighting can agitate chronic diseases such as autoimmune conditions.
Research suggests a bidirectional relationship between stress and autoimmune conditions.
Stress triggers the release of stress hormones like cortisol, which can exacerbate inflammation in the body. For individuals with autoimmune conditions, heightened inflammation can worsen symptoms and disease progression.
Chronic stress can disrupt the delicate balance of the immune system, leading to dysregulation and increased autoimmune activity resulting in flare-ups and heightened disease activity. This can amplify symptoms associated with autoimmune diseases, such as pain, fatigue, and cognitive difficulties. Managing stress effectively can help alleviate these symptoms and improve quality of life.
Managing Stress with Autoimmune Conditions:
While complete stress elimination may not be possible, adopting stress management strategies can significantly improve well-being. Here are some approaches to consider down the road:
Mindfulness and Relaxation: Practice mindfulness meditation, deep breathing exercises, or physical therapy, & muscle relaxation techniques help to reduce stress levels and promote a sense of calm. In today's wave of technology, downloading a meditation app, watching a meditative video on YouTube, or practicing some yoga even virtually could help you to unwind or step towards a night of restful sleep. Even if its 5, 15, or 30 minutes a gentle stretch can set you up for a successful morning or restful night. And if that doesn't help sometimes all you need a good 5-10 minutes of dancing by yourself to some favorite music to lift your spirits.
Regular Exercise: Engaging in physical activity that you enjoy, such as walking, pickle ball, or pilates helps decompress- exercise does not need to be intense to be effective. Exercise releases endorphins, which are natural mood lifters, and can help reduce stress and inflammation. Even a 30 minute daily walk in nature can help your stress levels significantly & improve pressure on joints long term. As well, regular daily access to green spaces outside has been linked to lower levels of depression, anxiety, and proven to increase longevity in life. Possibly taking a meditative walk on your lunch break or eating your lunch outside if weather permits could help lower daily stressors.
Healthy Lifestyle Choices: Maintain a balanced diet, prioritize adequate sleep, and avoid excessive alcohol and caffeine consumption. Nourishing your body with nutritious foods and restorative sleep can support immune function and resilience. Restorative sleep is a must in order to survive the next day- its been proven that sleeping in a dark & cool room is the best environment. Purchasing a sound machine, humidifier, and blackout curtains can help significantly as I have found out firsthand.
Social Support: Lean on friends, family, and support groups for emotional support and understanding. Sharing experiences with others who understand what you're going through can provide comfort and encouragement. Whether joining an online support group, creating your own support group in your community, or volunteering with us to help fight for the rights of people with autoimmune conditions serves a purpose for you and your social mental health.
Seek Professional Help: Don't hesitate to reach out to healthcare professionals, therapists, or counselors for guidance and support during mental flares. They can offer personalized strategies to help you cope with stress and manage your autoimmune condition effectively for your conditions. Personalized strategies such as EMDR, Somatic Practices, Pain Psychology, and or alternative holistic approaches. And from experience not all therapist will be right for you and it's important to have the mindset that finding a therapist is just like dating. You need to find your match!
By implementing healthy coping mechanisms and seeking support when needed, you can champion for yourself to live a more balanced and fulfilling life despite the challenges of autoimmune diseases.
As being a person in today's age can be stressful but being a person with an autoimmune condition can itself alone be a persistently stressful life. At the end of the day, living with an autoimmune condition is no easy feat but little adjustments can aid your daily life to be a little more tolerable & stress free.
Remember, taking care of your mental and emotional well-being is just as important as caring for your physical health.
